HAMSTRINGS/GLUTES ANTERIOR/CALVES ADDUCTORS/LIGHT QUADS

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ANTERIOR CALVES
POSTERIOR TOUCH UP
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1. SEATED BAND TIB RAISE
3 SETS : 15-15-15

SUPERSET WITH

BODYWEIGHT DONKEY CALF RAISE
CONCENTRATE HARD ON THE
STRETCH POSITION
3 SETS : 10-10-10
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1. SIDE LYING HIP ADDUCTION
LIFT BOTTOM LEG UP INTO
HIP ADDUCTION
4 SETS : 8 TO 10 ON EACH SIDE

2. SINGLE LEG BODYWEIGHT
PRISONER LEG CURL

HIP WIDTH STANCE
3 SETS : FAILURE + REST PAUSE AND DO BILATERALLY ON
LAST SET

3. BB BAND POSI LOAD RACK DEADLIFT
2-3 WARM UP SETS
SET PINS AS LOW AS YOUR MOBILITY ALLOWS YOU WITH
GOOD POSITIONING. BAND TENSION ADDED TO THE POSITIVE SIDE
OF THE LIFT.
5 SETS : 7-5-3-5-7

4. SINGLE LEG TOES ELEVATED
SQUAT

USE RACK FOR SUPPORT AND SIT BACK
INTO POSTERIOR CHAIN ON THESE
4 SETS : 12-12-12-12 + REST PAUSE 6

5. SEATED LEG CURL
MESS WITH LEG SPACING
4 SETS : 12-10-8-6 + DROP 6

6. BB CANNONBALL STANCE SQUAT
INSIDE HIP WIDTH STANCE WITH TOES
OUT AND HEELS ELEVATED
4 SETS : 12-10-8-6 + DROP 6